05/03/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 25-Minutes to complete the following.

a. Squat Clean + Split Jerk: 5x(1+2) increasing, rest between sets.

b. Complete 3-Rounds of the following.

5x DB Front Squat

5x DB Strict Press

5x DB Hang Clean

B. WOD: For Rounds and Reps

10-minute AMRAP

4x Box Jumps (Rx 24/20,+30/24)

4x Toes-To-Bar (Rx+) or Knees-To-Elbows (Rx)

100m Run (4 pts)

4x Burpee Sandbell Slams (Rx 25/20,+30/25)

4x Strict Pull-Ups (Rx+ No Band)

100m Run (4 pts)

Metcon (AMRAP – Rounds and Reps)

10-minute AMRAP

4x Box Jumps (Rx 24/20,+30/24)

4x Toes-To-Bar (Rx+) or Knees-To-Elbows (Rx)

100m Run (4 pts)

4x Burpee Sandbell Slams (Rx 25/20,+30/25)

4x Strict Pull-Ups (Rx+ No Band)

100m Run (4 pts)

Squat Clean + 2 Jerk

1 Squat Clean + 2 Jerk

Squat Clean

Split Jerk